Inclined Plane All Levels

When you have practiced Forward Bend, you should practice Inclined Plane as the counterpose. It will help to strengthen the muscles of your arms, legs, and back.

1 Sit with your legs stretched straight in front of you and place your hands about 12 in (30 cm) behind you on the mat. Drop your head backward, keeping your neck and throat relaxed. Rest on your hands.

2 Inhale and lift your hips as high as possible. Hold your breath as you gently push your feet into the floor. Exhale and return to Step 1. Repeat twice more. Once you are accustomed to the pose, try to hold it, breathing rhythmically, for up to 30 seconds. Come down by bringing your hips back to the floor, then relax in Corpse Pose.

COMMON FAULTS

One Leg Up Intermediate Variation

Starting from Inclined Plane Step 2, inhale and lift your left leg straight up. Exhale and lower your leg, then repeat twice more. Repeat 3 times on the other side, then relax in Corpse Pose (see p188).

One Arm Up Intermediate Variation

Starting from Inclined Plane Step 2, shift your weight to your right arm, inhale, and lift your left arm straight up. Exhale, lower your arm, then repeat twice more. Repeat 3 times on the other side, then relax in Corpse Pose (see p188).

Leg and Arm Up Advanced Variation

Starting from Inclined Plane Step 2, inhale and lift your right leg. On the next inhalation, lift your left arm. Keeping firmly balanced on your right arm and left leg, slowly move your chest toward the raised leg and catch hold of your raised foot. After a few deep breaths, release. Repeat on the opposite side, then release and relax in Corpse Pose